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Hello everyone! Week 4 is now over and I’m feeling completely ready for week 5.
Starting as a total newbie in running, I still can’t believe that I’m already able to run for five minutes straight and 16 minutes in total. That’s amazing!
This week was a bit challenging .
I didn’t have any trouble with my breathing, but for the first time, I found it a bit hard to keep moving my legs. That was a new feeling for me. I’m excited to see what week 5 has in store!
Do you have any advice for week 5?
Well done to you Rustig on completing run 3 of week 4 of C25K and looking forward to week 5, if you haven't looked ahead to week 5, don't, wait for the instructions from your coach before you run any of the runs of week 5, I won't tell you what those runs are but take all 3 slow and steady, good luck.
Week five is the hump week - by that I mean once you’ve completed it you will be ready for the final weeks and it’s downhill from there.
Advice - well, same as always slow down! It sounds as though you have your breathing under control but it never hurts to slow down just a wee bit more. Make sure you’re hydrated- one really good bit of advice I took from here was to think about hydration as a continuous thing rather than just before or during and after a run. I think that definitely helps. If you are properly hydrated you shouldn’t need to take a water bottle with you on C25K. Don’t forget stretching too!
Last of all enjoy it! You have done so well already and the best is yet to come! 😊
Keep focussing on that TOTAL time , i.e, the '16 minutes' thing and less on the length of the individual segments, eg... 'OMG, 8 mins?!' ... it's that TOTAL time that counts.
W5R1 - total of 15 mins
W5R2 - total of 16 mins
W5R3 - total of 20 mins.
And remember - this is NOT a physical test, but actually a mental one - that's because at every step of the way, your BODY is always ready & prepared for the next run, by dint of every run, and the accumulation of fitness, that you've done previously.
Switch your brain OFF.
Take a deep breath, and take it very very easy.
ENJOY!
Week 5 is probably the most important week in turning you into a 'proper' runner. I never peek at what's coming up, so didn't know what to expect. And if you don't know, I wouldn't want to spoil the surprise 
Main thing is to have the right attitude and momentum going into it. You will need to be ready for what's to come, so that means not running if you are carrying illness or injury or aren't 'feeling it' - even if that means waiting a few days.
Good luck though - you can do it! And the sense of achievement after completing Run 3 is huge.
Well done Rustig apart from the usual advice about pacing yourself carefully and trusting the programme I would add ENJOY THE PROCESS! 
I was so happy when I finished week 5 #3, The sheer jubilation I felt when Sarah Millican told me to stop running was worth the discomfort. Focus on how happy it will make you feel when you complete the week which I am sure you will. Best of luck!
Week 5 - Run 3
Week 5 run 3 fail 
Week 4 run 3 
Yaaaah! The week 5 run 3 done
Week 5 run 3
